Building A Balanced Diet
- Allie Redding
- Oct 4, 2024
- 2 min read
Remember the Food Pyramid? Now we have My Plate, which helped emphasize the importance of portion control and variety at every meal. The intention of these visual aids is to help us build a balanced diet.
The idea of balance comes from the importance of creating meals that include all three macronutrients and foods from every food group. The three macronutrients are Fats, Protein and Carbohydrates.
Healthy fats from avocados, nuts and seeds, and plant oils maintain hormone levels, protect our organs, induce satiety and create short term and long term energy stores so we don’t get hangry between meals.
Adequate protein from lean meats and protein rich plants help ensure our muscles, organs, hair and nails are nourished and function at their best. Protein also play a role in satiety so we are less tempted to snack or succumb to cravings.
Complex carbohydrates are what our body actually needs in greatest proportion as a percentage of daily calories. Complex carbohydrates include the fruit, vegetables, legumes, and whole grains food groups. Complex carbs contain fiber which is vital to proper digestion and helps manage blood sugar and cholesterol. Carbs also provide energy for vital organs like our brain and heart as well as fuel us in day to day activities.
To find out more information about each macronutrient, be sure to check out this article!
To maximize our nutrition density, we want to include a variety of foods in our daily meal plan. Just like our car needs fuel to run, we need fuel from food to produce energy throughout our day. If we don’t put the right type of fuel in our gas tanks, our vehicles won’t run properly and we may even cause long term damage. Similarly, the body needs the right fuel to stay healthy and function properly.
Unfortunately, we still have a ways to go when it comes to balance and variety in our diet. 90% of Americans are not even eating enough vegetables, 80% are not eating enough fruit and >90% are not meeting recommendations for whole grains (see DGA for Americans 2020-2025, pg. 30). How much could we improve our health if we simply focused on improving the quantity, quality and variety of choices in these food groups?
Follow these simple steps for creating balanced meals.
Meal planning is hugely helpful. Plan out your lunch and dinner for at least 3 days in advance.
Prioritize your fruits and vegetables and protein at meals. Make sure you are getting one serving at least of each food group.
Identify your healthy fat choice. Then decide if you want/need to add another complex carbohydrate such as a dairy or a starch choice.
Try following these guidelines when planning your meals. Keep recipes you like and make alterations for meals that don’t work for your schedule. Remember, consistency is key to seeing results!
For more information on how to get started with your health goals, check out my free consult call here!
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